Yoga Workout

Yoga Benefits for PCOS

Here are some very useful exercises for PCOS
Start your day with 4-7-8 breathing and technique and some stretching. And end your yoga with Corpse Pose and Meditation.
Yoga helps improving

  • Anxiety
  • Stress hormones
  • Menstrual cycles
  • Metabolic parameters

Yoga Benefits for PCOS

4-7-8 Breathing Technique

4-7-8 Breathing Technique


Benefits
  • Reduce anxiety
  • Help a person get to sleep
  • Manage cravings
  • Control and reduce anger responses

Stretching

Stretching


Benefits
  • Improves posture
  • Decreases muscle soreness
  • Reduces anxiety
  • Improves digestion

Alternate Nostril Breathing

Alternate Nostril Breathing


Benefits
  • Improves posture
  • Decreases muscle soreness
  • Reduces anxiety
  • Improves digestion

Extended Child Pose

Extended Child Pose


Benefits
  • Calm central nervous system
  • Gently stretches the hips,thighs, and ankles
  • Reduces lower back tension
  • Reduces menstrual cramps

Cat Cow Pose

Cat Cow Pose


Benefits
  • Strengthens and stretches the spine and neck.
  • Stimulates reproductive organs ,abdomen,central nervous sytem ,adrenal gland
  • Improves posture

Butterfly Pose

Butterfly Pose

Note: This pose should be avoided if you have knee, groin injury


Benefits
  • Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
  • Soothes menstrual discomfort
  • Soothes sciatica pain
  • Helps relieve the symptoms of menopause

Bound Angle Forward Bend

Bound Angle Forward Bend

Note: People suffering from severe sciatica should not practice


Benefits
  • Forward bends improves general circulation
  • Helps relieve mild depression, anxiety and fatigue

Head-to-Toe Forward Bend Pose

Head-to-Toe Forward Bend Pose

Tip: It is not necessary to touch your feet in a forward fold! Keep in mind to maintain a long spine and see where your arms and hands fall naturally.


Benefits
  • Forward bends improves general circulation
  • Helps relieve mild depression, anxiety and fatigue

Bharadvaja’s Twist

Bharadvaja’s Twist


Benefits
  • This pose massages the digestive and reproductive organs
  • Helps to loosen the muscles around the spine
  • Lowers blood pressure, and soothe the nervous system

Cobra Pose

Cobra Pose


Benefits
  • This pose applies gentle pressure to the stomach
  • Helps stimulate the functions of the ovary.

Bow Pose

Bow Pose


Benefits
  • Stimulates the reproductive organs, thereby helping them function better
  • Helps constipation
  • Relieving menstrual discomfort

Malasana(Yoga Squat)

Malasana(Yoga Squat)

Tip: Avoid this pose if you have knee injury and if you have tight hip and groin sit on a block.


Benefits
  • Helps open up the hip and pelvic girdle.
  • Great for women suffering irregularity in mensus, as well as those wanting to bear children

Bridge Pose

Bridge Pose


Benefits
  • It does wonder to regulate thyroid function, an important aspect of PCOS.
  • Stimulates organs in the abdominal cavity
  • It helps cure symptoms of menopause

Kapalbhati

Kapalbhati


Benefits
  • Stimulates your abdominal organs and is thus helpful for diabetic patients
  • Increases your metabolic rate, thus aiding rapid weight loss
  • Useful for Cough disorders ,cold, sinusitis, Bronchitis , asthma and infections

Corpse Pose

Corpse Pose

Tip: Avoid doing this practice in case of high blood pressure, vertigo, hernia, gastric ulcer, cardiac conditions, migraine and stroke


Benefits
  • It allows you to completely relax, balancing out stress hormones.

Meditation

Meditation

Tip:Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.


Benefits
  • Lower blood pressure
  • Improvs blood circulation
  • Lower heart rate
  • Less perspiration
  • Less anxiety
  • Less stress and Deeper relaxation